The Naruto fans within The SHJ Army are blowing up the request forms.
We just recently added another variation of our Madara Uchiha to our Naruto Inspired Workouts, and now it’s time to bring in Zabuza Momochi!
Originally I was planning on making this one based around weight training, but I know a handful of the requests out there were from our bodyweight training members who tackle all our calisthenics workouts, and Zabuza has a great physique to be focused on achieving with calisthenics – so you guys are lucking out!
So no swordsman weight training like we’ve seen for a ton of our other sword wielders (though we’ve also seen a lot of calisthenics training for them as well), but we’re still going to be having fun and aiming for a slim and shredded physique.
Zabuza Momochi Stats:
Real Name: Zabuza Momochi
Height: 5’10
Weight: 159 lbs.
Anime: Naruto
Powers: Yes
Zabuza is actually quite tall.
Normally, compared to male celebrities and superheroes he’d be under average by an inch or two, but he’s actually tall compared to the male anime characters we’ve seen that don’t fall into the behemoths within our Anime Workouts Database.
Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
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Zabuza Momochi Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
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Zabuza Momochi Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
To learn more about what we’re working with to build this workout out around Zabuza, we’ll be pulling right from his Wiki Fandom page, which breaks down his intro bio as follows:
Zabuza Momochi, given the moniker Demon of the Hidden Mist, was a missing-nin from Kirigakure’s Seven Ninja Swordsmen of the Mist.
When we move into his abilities section and follow up with his physical and chakra prowess we learn that we’re dealing with an extremely strong character.
They start us off with what they describe about his overall abilities:
As a former high-ranking ninja of Kiri, Zabuza was a very powerful fighter. Vicious in battle, his talent for combat was seen even as a child, who had yet to begin in the Academy, as he killed over one hundred trained students single-handedly. As an adult, even when gravely injured and both arms crippled, Zabuza proved himself a dangerous adversary, being able to strike down dozens of Gatō’s specially hired men and even Gatō himself.
From there they go on to talk about his physical strength, which is one of the reasons I was going to originally be writing this routine around weight training; but you’ll see more on that below.
Here’s how they break down the beginning of his physical and chakra prowess section:
Zabuza was very physically strong, able to effortlessly wield the large Kubikiribōchō for long periods of time unfazed, even with one hand. He was also blazingly fast and equally proficient in taijutsu, able to match Kakashi in both and with the latter able to fight off and kill dozens of Gatō’s men with the loss of both his arms, using well-coordinated kicks and a kunai in his mouth. During which, he showed remarkable levels of stamina and endurance, able to continue fighting effectively despite the injuries he received from Kakashi and the large number of blades that pierced him. Zabuza could also take a direct hit from a powerful water technique seemingly without major damage and still move relatively normal shortly afterwards.
But, we can still get “very physically strong” and unlock Zabazu’s lean and toned physique with calisthenics as well – which is why I am leaning in that direction (especially due to his physique).
They continue to talk about his chakra and physical abilities by saying:
Zabuza was also a master of stealth and assassination. He was most renowned throughout all countries for his high skill in killing opponents through zero visibility. Kakashi noted that his Silent Killing prowess was second to none. This technique puts the victim under tremendous pressure before Zabuza even attacks, as it is noted that even the slightest movement of the eye was enough to alert Zabuza of his victim’s location.
True to his moniker, Zabuza possessed an incredibly strong chakra, which could be visibly seen when released, taking the image of a demon. Even while barely standing, a single glare from Zabuza left the remainder of Gatō’s thugs stiff with fear. Likewise, Zabuza has very advanced chakra control, able to perform a second technique while maintaining another.
The fact that he was also a master of stealth and assassination confirmed the calisthenics training for me.
When you add up stealth-like assassin, ninja, and slim and toned/shredded physique you are talking calisthenics with core strength worth and agility training all leading up to becoming Zabuza.
Which means if you continue down into the full program you better be ready for all of that!
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Zabuza Momochi Workout Routine
Training Volume:
3-5 days per week
Explanation:
For Zabuza we’re going to be working with 3 days of calisthenics, cardio and core, one day of Ninja Endurance Work, and a final day devoted to a Demon of The Hidden Mist Circuit Test for us to test our progress weekly, biweekly or monthly (if not doing the Circuit Test that week sub for endurance work or alternative).
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Zabuza Momochi Workout: Sample Workout Schedule
Monday: Ninja Swordsman Calisthenics, Core and Cardio A
Tuesday: Demon of The Hidden Mist Circuit Test
Wednesday: Ninja Swordsman Calisthenics, Core and Cardio B
Thursday: Ninja Endurance Work
Friday: Ninja Swordsman Calisthenics, Core and Cardio C
Saturday: Active Rest Day
Sunday: Rest Day
Zabuza Momochi Workout: Ninja Swordsman Calisthenics, Core and Cardio A
Warm Up:
5-15 Minutes of Walk/Jog or Varied Cardio
Workout:
Superset A:
A. Explosive Push Ups
3×20
B. L-Sit Hold
3×30 Seconds
Superset B:
A. Air Squats
3×20
B. Double Unders (or Jumping Jacks to Sub)
3×20
Superset C:
A. Dips
3×15
B. Sit Ups with Twist
3×20
Optional Cardio:
Complete 15-30 Minutes of Bonus Ninja Endurance Work [w/ Varied Cardio]
Zabuza Momochi Workout Routine: Demon of The Hidden Mist Circuit Test
In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).
If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.
(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)
Demon Of The Hidden Mist Circuit Test: Complete 2 Rounds for Time
Run 800M
50 Push Ups
30 Sit Ups
50 Air Squats
Zabuza Momochi Workout: Ninja Swordsman Calisthenics, Core and Cardio B
Warm Up:
5-15 Minutes of Walk/Jog or Varied Cardio
Workout:
Superset A:
A. Decline Push Ups
3×20
B. V-Ups
3×30
Superset B:
A. Lunges
3×20 [total]
B. Wall Sit
3×60 seconds
Superset C:
A. Pull Ups
3×10
B. Superman Hold
3×30 Seconds
Optional Cardio:
Complete 15-30 Minutes of Bonus Ninja Endurance Work [w/ Varied Cardio]
Zabuza Momochi Workout Routine: Ninja Endurance Work
For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three – Complete HIIT Training Using SHJ Resources:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Zabuza Momochi Workout: Ninja Swordsman Calisthenics, Core and Cardio C
Warm Up:
5-15 Minutes of Walk/Jog or Varied Cardio
Workout:
Superset A:
A. Close to Wide Push Ups
3×20
B. Plank Hold
3×60 Seconds
Superset B:
A. Air Squats
3×20
B. Superman Hold
3×30 Seconds
Superset C:
A. Plank to Push Ups
3×15
B. Pike Push Ups
3×10
Optional Cardio:
Complete 15-30 Minutes of Bonus Ninja Endurance Work [w/ Varied Cardio]
Zabuza Momochi Workout Routine: Bonus Training Resources
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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